Relaxation technique: Progressive muscle relaxation for stress relief

•    An exercise for muscle relaxation where you systematically tense and relax different muscle groups in the body. 

•    This can provide awareness of where in you body you hold particular levels/ qualities of tension. 

•    Identifying this can help you counter act/ manage physical tension and emotional stress.

•    Can combine with deep breathing for extra relaxation effect

•    Practise will improve your awareness and the ease in which you can tackle bodily tensions.

•    As body relaxes so can your mind

Practicing progressive muscle relaxation

Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.

•    Loosen your clothing, take off your shoes, and get comfortable. 

•    Try lying prone on the floor with a pillow under your knees. 

•    Have a blanket in case you feel the cold easily

•    Take a few minutes to relax, breathing in and out in slow, deep breaths. 

•    When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. 

•    Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10. 

•    Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose. 

•    Stay in this relaxed state for a moment, breathing deeply and slowly. 

•    When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release. 

•    Move slowly up through your body, contracting and relaxing the muscle groups as you go. 

•    It may take some practice at first, but try not to tense muscles other than those intended. 

•    Once you have been round the whole body, take time to just relax, allow yourself the time to enjoy this state. 

•    If lying down take care getting up. Role onto you side and get into a crouch position, stand up slowly. This will reduce the possibility of a head rush.

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